Run for four minutes at a slightly faster pace.Do a light recovery jog for one minute.
This is slightly faster than your warm-up pace, but you should still be able to hold a normal conversation.
Jog for five minutes at a moderate pace. Warm-Up: Run at a light pace for five minutes. This can be done on a treadmill or outside. If you are short on ideas, below is a great running interval workout you can try. In addition, you should try to aim for at least 30-60 minutes. This could be a local spin class, a trail run, swimming laps, or water aerobics. Walk around, stretch out your arms and legs, and grab some water.Īfter an awesome strength training day, follow this up with some cardio the next day to increase cardiovascular fitness and burn calories.įirst of all, this to something that you enjoy. If you break form, you have reached your max time.Īfter you complete a round of this circuit, take a two-minute break. Make sure to maintain good form throughout and avoid arching or bowing the back. Try to increase the duration of your hold each time you do this circuit. Do not swing the arms to gain momentum - you will only be cheating yourself!. Again, make sure to isolate this movement in the triceps. If doing this routine multiple times a week, try switching up the grips each time to target the muscle groups from different angles. An overhand grip will work your upper lats, rhomboids, and traps to a greater degree, while an underhand grip will work the lower lats and also recruit the biceps. You can use an over or underhand grip on the bar or dumbbells. Make sure to engage your core as you aim for 10-12 reps. If you do not have a bench you can also do this while lying on a mat. Contract your pecs at the top of the movement and slowly lower the weights down to your chest. Maintain good form throughout and focus on the supination motion at the top of the movement. Try not to use your back, or swing your arms to use momentum when performing this exercise. Choose a weight that will allow you to complete 8-10 reps. Maintain good form and posture throughout the movement. Standing will force you to engage your core to a greater degree than sitting with back support. Do 15 reps as either air squats or with dumbbells depending on your strength and level of fitness. You want to have minimal rest between each move. Here is a full-body workout plan for women's weight loss that you can include in your weekly schedule. Plus, you’ll build a toned physique and improved strength. Strength training has been shown to conserve lean muscle mass and decrease fat mass in females. Increasing and maintaining lean muscle mass will make your body an efficient calorie-burning machine. EXERCISE PLAN FOR WEIGHT LOSS AT HOME FULL
Monday: Full Body Weight Training/Resistance Trainingįull body circuit training with weights and resistance is a crucial component in your weight loss program. You should modify the days and workouts to fit your schedule and your level of fitness. This weekly schedule is a good starting point if you are looking to start on your weight loss journey. If you just randomly try to incorporate different aspects of workouts with no guidance, it’s easy to get off track and lose motivation. It is important to have a general plan when working towards any goal. Sample Workout Plan For Women's Weight Loss This video will help you create your own home workout plan for weight loss and toning! Ready to dive in? Let's get started on YOUR workout plan for women's weight loss! Most of all, it needs to combine cardiovascular exercise, resistance workouts, flexibility, and balance training.Īnd it isn’t just about exercise! Adequate sleep, rest, and a solid nutrition program are also crucial to losing weight and keeping it off. While there is no one-size-fits-all weight loss plan, there is a general formula that a workout plan for women's weight loss should follow. Having a lower weight also decreases the pressure on your joints and can decrease your risk of osteoarthritis.įurthermore, studies show that weight-bearing weight loss workouts will also decrease your risk of osteoporosis as you age.Īnd on top of all that, weight loss improves your body image and energy levels! This includes improving blood pressure, cholesterol, and blood sugar, and decreasing your risk of developing chronic diseases.
If you're overweight or obese, even a modest weight loss goal of 5-10 percent of your body weight can have serious health benefits. Developing a workout plan for women's weight loss isn't always easy, but as we age, our fitness becomes more and more important.Įspecially if you've put on a few pounds over the years.
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